The 3 Week Diet

Ten Foods that Protect Vision

Foods that Protect EyesThink about your morning routine for a second. Many of us wake up and roll over to take a peek at the alarm clock or to look out the window and see the sun rising. What if you couldn’t see? We take our vision for granted and often don’t take the necessary steps to protect it until it’s too late.

Protecting your sight doesn’t need to an elaborate or expensive procedure though. In fact, you can show your peepers some TLC just by eating the right foods. According to researchers, foods containing vitamins A, C, and E, omega-3 fatty acids, beta-carotene, and lutein help promote and maintain good eyesight. These nutrients aid in the prevention of macular degeneration and cataract formation which often affect vision later in life.

The simplest way to ensure that you’re getting the appropriate amounts of these key nutritional elements is to work them into your diet. Below are ten foods that will help protect your vision and maintain it for years to come.

  1. Carrots: All the old-wives tales are right, carrots are loaded with beta carotene. This antioxidant helps reduce the risk of macular degeneration and cataracts.
  2. Spinach: Leafy greens like spinach, are packed with vitamin C, beta carotene, and lutein—a carotenoid that protects cells from damage.
  3. Broccoli: This green veggie and its friends bell peppers and brussel sprouts, are great sources of vitamin C.
  4. Blueberries: Berries—including blueberries, strawberries, mulberries, cherries, and even grapes—fight inflammation and lower blood pressure, both of which are risk factors for macular degeneration.
  5. Apricots: These little fruits are rich in Vitamin A—which has been shown to reduce the risk of developing cataracts by as much as 40 percent.
  6. Citrus Fruits: Lemons, limes, and grape fruits are high in vitamin A and C which help prevent nerve damage.
  7. Avocados: This nutrient-dense food is great for your eyes. It contains lots of vitamins and is chock-full of lutein, which prevents macular degeneration and cataracts.
  8. Milk: Low-fat and nonfat dairy that’s been fortified with vitamin A is a great source of this important vitamin which can keep your eyes and retinas moist to prevent discomfort.
  9. Eggs: No matter how you serve them, eggs are a great source of lutein, fatty acids, B vitamins, and zinc, which are important for overall eye health.
  10. Salmon: Salmon and other cold-water fish are full of omega-3 fatty acids that help protect the blood vessels within the eyes.

Eating well doesn’t need to be difficult. Most of these foods are “every day staples” that can be easily used in dishes. Try this simple green smoothie recipe for a breakfast treat.

Blend the following ingredients in a blender until smooth.

  • 1 banana
  • 1 pint (small container) blueberries
  • 1 handful green grapes
  • 1 small fennel (greens and bulb)
  • 2 handfuls of spinach
  • Water and ice as needed for blending

Now be sure to get enough of these nutrient rich foods, get regular eye exams, wear reading glasses or prescription glasses if needed so as not to strain your eyes, and always wear sunglasses or sun readers when spending time outdoors.

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    Category: Eye Care, Healthy Eating

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